Optimal times to lift during a day for maximum muscle growth?!
Question:
Optimal times to lift during a day for maximum muscle growth?
Additional Details
2 weeks ago
I used to lift almost 6 times a week, when I realized that I was suffering from over training syndrome and hindering my muscle growth by the frequency of my lifting I cut back to 4 times a week. Which means I'm going to the gym a lot less frequently because everything I can do is with my Barbell at home (Deads, Rows, Benches, Militarys). I'll only go to the gym to use the squat rack (and cardio, which SHOULD be a given). I feel alot more sluggish and weaker now that im on my new 4 time program. My off days include some cardio but still...
I think I feel fatter too, i've been waking up late afternoons and I'm depressed all the time now.
Is this less frequent program really going to help me get bigger/stronger? I would imagine that this sudden feeling of rock bottom could be widthdrawl symptoms since I honestly was addicted to the gym, and I always measured my progress with feel, and not any muscle growth I don't feel.
2 weeks ago
IE I would always work my muscles til they were sore well into the next day. Where I could see a swelling. Without seeing and feeling that I feel like I've done nothing.
Answers:
Sounds to me like your still ready to lift 6 days a week. It IS possible to over train and your muscles should get about a week off to recover fully. That's why you should break your lifting days up into specific muscle areas. I.E. arms one day, chest another, back, legs, shoulders, and usually abs 2 or 3 times. If this was what you were doing before then you really weren't over training. Also breaking your session up into body part specific days you can concentrate alot better on that muscle group and incorporate more exercises into your routine. As for time of day, it really depends on the person. Some people have more energy in the morning, some at night. The important factor is to supply your body with proper nutrition. Especially since your looking for maximum muscle growth, try to supply your muscles with 20-30 grams of protein within 45 mins after a workout.